There’s a lot of talk about drinking hot lemon water before bed to promote sleep. but does it really work? Warm lemon water is known to have beneficial health effects. For example, by helping to fight the symptoms of a cold. However, many claims about the health benefits of drinking hot lemon water before bed are unsupported. Hot lemon water has long been used in alternative medicine. For example, devotees use diluted lemon to treat a sore throat or to clear the nasal passages. This article examines whether drinking warm lemon water before bed is good for your health or has other health benefits.
What is hot lemon water?
It is a mixture of plain water and lemon juice or a slice of lemon. Water is essential for many bodily functions, including temperature regulation and waste disposal.
We know how important water is to prevent dehydration. Dehydration can lead to problems like mood swings, trouble thinking, and other physical complications. A glass of warm lemon water before bed is a great way to stay hydrated.
Lemon is also a source of vitamin C, which has several health benefits. For example, vitamin C helps protect cells from damage. It also promotes the production of collagen, which aids in wound healing. However, several other foods are also high in vitamin C. For example, oranges, broccoli, and some fortified juices are all high in vitamin C.
What Are the Known Benefits of Lemon Water?
There are many claims about the benefits of warm lemon water, from moisturizing the skin to preventing certain diseases. There is a lack of research specifically examining the health benefits of drinking hot lemon water before bed. Some studies focus on the possible health benefits of general hydration. A 2019 study suggested that most health claims for supplemental hydration lack evidence. However, they found evidence that staying hydrated can improve thinking skills, reduce the risk of kidney stones or aid in weight loss. The authors concluded that supplemental hydration has potential benefits, but that more research is needed.
improve the mood
A small 2014 study of 52 people looked at the effects of increasing water intake in low-hydration people and decreasing intake in high-hydration people. Researchers found that increased water intake improved their rest, happiness, and sleep in people who were not hydrated. They found the opposite effect by reducing water consumption in the other group. Some people may find warm lemon water relaxing before bed. The experience can be helpful in initiating sleep or improving sleep quality.
Reduce cold symptoms
In a 2008 study, researchers found that drinking a hot beverage improved cold and flu symptoms. Drinking warm lemon water before bed can help relieve a stuffy nose or relieve a sore throat. Lemons also contain vitamin C. A 2017 article suggested that vitamin C might shorten the duration of colds.
Other possible benefits of lemon water
Hot or cold lemon water any time of the day can have benefits such as:
Weight loss: A 2019 study found some evidence that increasing fluid intake may help weight loss, especially when water replaces sugary drinks.
Natural detoxification: A small 2020 study found that drinking water can support kidney function and dilute toxins in the blood.
Reduced risk of heart disease: A 2019 article suggested that certain compounds in citrus fruits might reduce the risk of heart disease, but studies are needed to directly test this claim.
Are there any side effects?
Drinking lemon water is generally safe for most people. However, some people may experience side effects when consuming large amounts.
For example, lemon water can cause erosion of tooth enamel. According to a 2008 study, lemon juice (pure) is more damaging to tooth enamel than other fruits.
Who Should Avoid?
People with weakened tooth enamel or at risk for dental problems should consult a dentist before drinking lemon water regularly before bed.
How to prepare hot lemon water
Mix lemon juice or a slice of lemon with boiling water to make hot lemon water. The ratio of lemon to water varies based on personal preference.
Some people prefer hot water over boiling water.
Bassiouny, MA, et al. (2008). Topographic and radiographic profile assessment of tooth erosion. Part II: Effect of citrus fruit juices on human dentition. [Abstract].
Gomez, E., et al. (2018). Does vitamin C protect against a cold?
Liska, D., et al. (2019). Narrative review of hydration and selected health outcomes in the general population.
Mahmoud, AM, et al. (2019). Beneficial effects of citrus flavonoids on cardiovascular and metabolic health.
Nakamura, Y., et al. (2020). Effect of increased daily water intake and hydration on the health of Japanese adults.
Pross, N., et al. (2014). Effects of changes in water intake on mood in heavy and light drinkers.
Sanu, A., et al. (2008). The effects of a hot drink on nasal airflow and the symptoms of a cold and flu. [Abstract].
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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